Dr Zac Turner on three ways to feel 10 years younger

Most people don’t feel their age but there are three sure signs you’re getting old – and there’s a way to slow them down.

You need to focus on how old you feel, and not how long you’ve been alive! Picture: iStock

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner shares tips on how to stay feeling young.

Question: Hi Dr Zac, I am afraid of getting old. My friends tell me I’m ridiculous because I’m 30 – but I’ve seen the way my father walks up stairs. You can hear his hip every time he takes a step! I want to stay 30 forever, can you tell me how? – Annelise, 30, Adelaide

Answer: Just imagine for a second you didn’t have a birth certificate. You had no idea how old you really were. The only way you can base your judgment is by how you feel. How old do you think you are?

I’m sure there are 30 year olds out there who feel 60, and 60 year olds who feel 30. What’s the secret doorknock to enter prolonged youth? You need to focus on how old you feel, and not how long you’ve been alive! It’s termed ‘subjective age’, and researchers are beginning to go gangbusters for it.

A real key to living longer could be the positive reinforcement you give yourself all day, every day. Picture: iStock

Most people feel about eight years younger than their actual chronological age, according to one study. However, those in this study who felt older than they actually are had an 18-20 per cent greater risk of death, and a greater disease burden.

So a real key to living longer could be the positive reinforcement you give yourself all day, every day. Just imagine if every time you look at yourself you could be coding your cells to act younger.

Subjective age has been found in studies to be connected to a range of health outcomes, including your risk of death. A person with a younger subjective age has a lower risk of depression, greater mental health, and of course better physical health. This research therefore suggests you can influence your ‘biological age’, which is the age your cells and organs function as.

You may be asking what are the signs of ageing? And how to stop them? I’ll tell you!

Low-impact exercise and regular stretching can help to reduce stiffness. Picture: iStock

Bad knees and back

Bad knees and back are a very common sign your body is getting old and tightening up. You need to ensure you are loose until your last day! You can alleviate these pains by:

• Exercise:Low-impact exercises such as walking, swimming and cycling can help to strengthen the muscles supporting your knees and back, reducing the strain on your joints and alleviating pain.

• Stretching: Regular stretching can help to improve flexibility and reduce stiffness in your joints, reducing pain and discomfort in your knees and back.

• Maintaining a healthy weight: Carrying excess weight can put extra strain on your knees and back, worsening pain and discomfort. Losing weight through a balanced diet and exercise can help to alleviate this strain and reduce pain.

Limit your intake of processed and high-fat foods, sugary drinks and excessive sodium. Picture: iStock

You huff and puff just walking up the stairs

Cardiovascular fitness is paramount, I can’t stress that enough. To improve this you need to do two things.

• Regular physical activity can help improve cardiovascular fitness. You can start with low-impact activities such as walking, cycling and swimming, and gradually increase the intensity and duration of your workouts over time.

• Healthy diet: a well-balanced diet, including fruit, vegetables, whole grains, lean protein and healthy fats can help promote good health. Limit your intake of processed and high-fat foods, sugary drinks and excessive sodium!

Gradually increase the intensity and duration of your workouts over time. Picture: iStock

Poor eyesight

No point feeling healthy if you can’t see anything. You can improve your eyes with simple eye exercises, and eating a diet rich in fruit and vegetables, particularly those with high Vitamin A, C and E such as spinach, kale and citrus fruits.

A very simple eye exercise is the 20-20-20 rule. For every 20 minutes looking at a screen, look at something 20 feet away for 20 seconds. Set a 20-minute timer on your smartphone to ring when you’re at your computer. Thank me later!

Another exercise works by just pointing your finger. Hold your pointer finger a few inches away from your eye. Focus on your finger, then slowly move it away from your face holding your focus. Look away into the distance, then back on to your finger while bringing it back towards your eye. Repeat this three times.

Set a 20-minute timer on your smartphone to ring when you’re at your computer. Thank me later! Picture: iStock

Annelise, I recommend you listen to your body more and take action with the tips I’ve given you so you can also lower your subjective age.

Got a question? [e-mail]

Dr Zac Turner has a bachelor of medicine and bachelor of surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is also a qualified and experienced biomedical scientist along with being a PhD candidate in biomedical engineering.